Training Log: graeme
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Orienteering||3|| 3:01:07|| 23.3||(7:46)|| 37.5||(4:50)|
| ||Running||3|| 2:58:31|| 19.1||(9:21)|| 30.74||(5:48)|
| ||Total||6|| 5:59:38|| 42.4||(8:29)|| 68.24||(5:16)|
Running 56:00  7.0 mi (8:00 / mi)
Back to the grind - Craigmillar, Greendykes, Little France drive, and back to Gilmerton Rd
Running warm up/down 50:00  5.0 mi (10:00 / mi)
Lab-home-meadows lap home
Running intervals 28:00  3.1 mi (9:02 / mi)
5x1km Meadows 3:43 41 42 41 39. Misty and surprisingly warm. Hard work, but not fading. First three bouncy form, last two shuffley. Shuffley seems to be the business.
Orienteering race 42:37  5.6 mi (7:37 / mi)
JK relay M120+ 1st leg, with Caban and Lee.
Gotta love relays. Even if I can hardly stand up, let alone keep up, can't beat legging it flat out in 90% contact. Slithered slowly back through the pack, then after the spectator control was left alone on the long gaffle, and flapped for two controls losing a min at each, purely through hesitancy and loss of running intensity.
Orienteering race 1:15:18  8.6 mi (8:45 / mi)
Set off in a thunderstorm, to meet James heading back having decided not to start. Arrived tight for 13.47 start, which turned out to be 13:43. Rushed through boxes, rushed after everyone off start to find ... short leg back behind. -30sec. Flapping
Lots of small misses, never 100% sure, 2mins at 5 drifting left and faffing, 2 mins at 7 drifting right and hesitant. Scrappy and not loving it, then overheating and dehydrating and faffing to get out of cag and otop, lost track before vague slope and went into dont-care wander about mode, losing 10 mins, then 1 and 1.5 on simple legs, and v.slow on the trivial path run at the end (splits in 30s and 40s), comedy 30% slower than best on run in despite trying!
Plenty to learn from today...
Hyperthermia is a real issue in cold and wet. Need to not be put off by rain / no cag/hat nogo rules. Get to start on time, tie shoelaces, watch other starters, dont overdress.
Orienteering race 1:03:12  9.1 mi (6:57 / mi)
JK Merthyr Common 15th
Everything in a hole, so accuracy was essential.
Set off running hard and smooth, clean through the first few vague controls then onto a long leg across the map. Was smack on line, but pulled up a few metres short distracted on entering the circle by everyone in sight being left and looking at another control in a hole. Went to check, then didn't know where I was. 3 min walkabout until Caban showed up heading to where I started. Back I went and found it. Lost another minute to a big banana at 11, then clean under pressure from Caban on my tail.
4 mins of errors, so very disappointed to be 10 mins down when pushing hard the whole way. New reality.
Running 14:31  2.0 mi (7:15 / mi)
JK sprint. Singlton Park Swansea 11th -20sec procedural running 2-5. Otherwise running at the rate of the second raters, 30 sec off the pace of the fastest.
Running 30:00  2.0 mi (15:00 / mi)
Warmup, down and around
- Jun 14 [7w, 2d]: Y - Jukola 2014
- Oct 10 [24w, 1d]: N - NAOC2014 (North American Champs/Ottawa O-Fest)
- Oct 11 [24w, 2d]: Y - Race the Castles
- Aug 1, 2015 [66w, 2d]: Y - WOC 2015 - Inverness, Highland, GB
- Jun 17, 2050 [1,886w, 1d]: Y - wmoc 2050
- Dec 12, 2059 [2,381w, 1d]:
all weeks |